Pre-break

Sq 100
Be 70
DL 110
Press 47.5
Row 65

Update

Squats 100 for 5
Bench 67.5 for 5
Press 47.5 for 5
DL 105 for 5
Rows 65 for 5

MF post 1

After a year of poor dieting and spurious efforts in the gym, I have had to accept that my figure is not what it once was. With a mind to rectifying that, I've decided to document my eating and training in this blog, so that I may hopefully pick up forgotten habits and figure out areas of improvement.

For the next twelve weeks, I'm going to follow a basic German Volume Training programme with some cardio and gymnastics on my days out of the weights room. My diet will be reasonably protein-rich, but nothing out of the ordinary - healthy fats, moderate carbs from whole grains etc. The only supplements I am going to use are whey and caffeine.

Training split:
Monday-Chest and Back


Bench press- 10x10
Pull-ups - 10x10

Incline DB flies - 3x12
DB rows - 3x12

Tuesday- Legs and Abs


Squats- 10x10
Leg Curls - 10x10

Weighted Sit-ups - 3x15
Calf Raises - 3x15
Thursday- Arms and Shoulders
Dips- 10x10
Hammer Curls - 10x10

Lateral Raises - 3x12
Upright rows- 3x12

Saturday- Sprint Trainin
Sunday- Gymnastics


Definitely not the best programme I've used, but it will do in the first instance. 

In terms of what I'd like to achieve, something similar to where I was last year would be nice.

We shall see.

Post-break goods

Sq 87.5 kg
Be 60
Row 60
Press 40
DL 95

Pre-break goods

Be 60
Sq 87.5
DL 100
Press 42.5
Row 60

Nearing a Personal Best

Sq 115

DL 125

Be 80

Press 52.5

Rows 75

Day 2

Sq 110

Be 75

DL 120

2nd Cycle Day 1

Sq 105

Press 50

Rows 70

Update pre-rest week

Sq 117.5

DL 125

Row 75

Be 75

Press 50

PRs

Sq 110

DL 120

Be 72.5

Rows 70

Press 50

Raise

Sq 107.5

DL 115

Be 70

Row 70

Press 50

Raise

Sq 102.5

Press 47.5

Rows 67.5

Updates

Sq 100kg

Be 67.5kg

DL 115kg

Press (previously) 47.5 x 5/5/3

Rows 65kg

Ok not bad

Sq 95kg

DL 110kg

Be 65kg

Week out - Safe stall.

Sq 90kg

Shoulder Press 42.5kg

Rows 60kg

5th day

Sq: 95kg

Be: 65kg

DL: 102.5kg

Rows: 60kg

Shoulder: 40kg

New Year Day 3

BW: 167 lbs

Shoulder Press: 37.5kg

Rows: 55kg

Sq: 85kg

Be: 60kg

DL: 95kg